Are you new to a gluten and dairy free diet? One of the most common mistakes made by gluten and dairy free newbies is to increase their consumption of protein foods. The newbies often do this because they don’t know what to eat to replace all of the foods that they no longer can. While protein is the major building block for our bodies it is important not to overconsume. Protein is the primary component of muscle and is essential for the formation of all cells. Protein is also critical for optimal immune function and if deprived of protein our bodies are more susceptible to infections and disease. Anyone who is recovering from surgery, a wound or burn which is healing, may require more protein to promote tissue repair.
Proteins are made up of several different amino acids all strung together. Our bodies are capable of making some of the amino acids. Others are called “essential” because we must consume them in our diets in order for our bodies to remain healthy. In order to get adequate protein from our diet we should eat a variety of foods each day. The most common source of protein in the American diet is meat. Milk and most dairy products are also rich in protein. Egg white is said to have the most complete protein. Many of these animal sources of protein can also be high in fat.
To avoid too much fat, select leaner cuts of meat, fish and poultry and cook without adding fat. In other words, bake, broil or boil your meat. Vegetarians can also get adequate protein in their diets by eating beans and lentils as well as a variety of vegetables and grains. Nuts and seeds are also a good source of protein.
How much protein do we need? Most Americans get more than enough protein in their daily diets. In fact, some health professionals would argue that we get too much. The average adult needs 0.8 grams of protein for each kilogram or 2.2 pounds of body weight. This equates to 45 to 70 grams of protein daily for most adult males and females. Yet we generally consume twice that much. If you are overweight you do not necessarily need more protein. Some athletes feel they will perform better and increase their muscle mass if they follow a high protein diet. This has not been shown to be true in scientific studies. Women who are pregnant or lactating will require slightly more protein (20 grams) each day to help support the demands of the fetus and the nursing infant.
Submitted by:
Angela Pifer, MSN, CN
Certified Nutritionist
NutritionNorthwest.com
NourishingNewsBlog.com
Tags: Angela Pifer, Dairy Free, Gluten Dairy Free, Gluten Free, mealplanswithout.com, NJ Shelsby, protein
